PRE-WOD MOBILITY:
- Light rolling for 2 min of t spine/lats
- 1 min banded shoulder distraction
- 30 sec couch stretch
- 30 sec wall stretch
- 10 seated wall reaches
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a) WARM UP:
- 250m easy row
- 3 beat swings
- 6 push ups
- 9 squats
- 250m moderate row
- 3 pullups
- 6 dowel pass thrus
- 9 OHS w/ dowel
Snatch primer:
On the Minute x 5 – Light load (if not empty BB):
- 1 Slow Snatch Deadlift (3 second ascent)
- 1 Hang Power Snatch
- 1 Overhead Squat
- 1 Snatch Balance
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b) STRENGTH:
Building upon last week. EMOM
- Minute 1 – 3 Squat Snatches @ 73%
- Minute 2 – 2 Squat Snatches @ 75%
- Minute 3 – 1 Squat Snatch @ 78%
- Minute 4 – Rest
- Minute 5 – 3 Squat Snatches @ 75%
- Minute 6 – 2 Squat Snatches @ 78%
- Minute 7 – 1 Squat Snatch @ 81%
- Minute 8 – Rest
- Minute 9 – 3 Squat Snatches @ 77%
- Minute 10 – 2 Squat Snatches @ 80%
- Minute 11 – 1 Squat Snatch @ 83%
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c) WOD:
Isabel meets Karen – 10 Rounds For Time:
- 3 Snatches (135/95)
- 15 Wall Balls (20/14#–>10’/9′)
Time cap: 20 mins |
d) ACCESSORY WORK:
3x:
- Sandbag bearhug hold (heavy) – 45s, then 5 squats
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e) POST- WOD MOBILITY/RECOVERY:
- Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash
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